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the healthy way

the Weigh-Less way."

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Fruity Grilled Fish 

1 Serve = 1½ Protein + 1 Fat

Serves 4

Best Choice Recipe

Prep: 15 min

Cook: 45 min

  

900g  haddock fillets

20ml (1¾ tbsp) olive oil

45ml (3 tbsp) Weigh-Less chutney

30ml (2 tbsp) fresh coriander, chopped

5ml (1 tsp) ground ginger and garlic

10ml (2 tsp) lemon juice

15ml (1 tbsp) fresh black peppercorns

Salt to taste

 

Combine the oil, chutney, ginger, garlic, coriander and lemon juice in a bowl.  Season the fish with the oil mixture, salt and peppercorns. Place the fish in a non-stick oven tray and grill until fish flakes easily when tested with a fork.  Serve with rice from your daily allowance.

Ready in

60 min

Pan Fried Hake with

Mustard Sauce

Ready in

15 min


Serve = 1 Protein + ½ Fat + ¼ CC + ¼ Milk
Serves 4
Good Choice Recipe

Prep: 10 min

Cook: 15 min

560g hake fillets 
15ml olive oil
salt and pepper
2 small leeks, finely chopped
5ml crushed garlic
20g cake flour
5ml English mustard (can add up to 20ml 
depending on your taste buds)
125ml stock (fish or vegetable)
175ml low fat plain yoghurt 
25ml brandy (optional to leave out if you prefer)
salt and freshly grounded black pepper

Coat the hake with oil and season. Grill for 10 minutes on each side.Transfer the fish to a heated plate and keep warm. Fry the leeks and garlic in a little oil until soft. Remove from the heat and stir in the flour, mustard, stock and yoghurt. Stir over high heat until the sauce is smooth and thick. Add the brandy and season with salt and pepper. Pour the sauce over the fish and serve with lemon wedges and serve with carbs and steamed vegetables from your daily allowance.

Spicy Crab 'n Rice

Ready in

45 min

1 Serve = 1½ Complex Carb + 1 Fat + 1  Protein + 1½ Veg

Serves 4

Better Choice Recipe

 

Prep: 15 min

Cook: 30 min

 

420g  cooked rice

20ml (1½ tbsp) olive oil

3 cloves garlic, chopped

1 green pepper, chopped

480g canned tomatoes, pulped

15ml (1 tbsp) fresh parsley, chopped

500g crab sticks, sliced

5ml (1 tsp) red pepper flakes

200g onion, chopped

1 bay leaf

Salt and black pepper

 

Heat the oil in a non-stick saucepan; add the garlic, pepper, onion, pepper flakes, bay leaf and sauté for 2 minutes. Add the tomato, parsley and simmer over low heat for 5 minutes. Add the crab meat and simmer over low heat for a further 10 minutes. Season with salt and black pepper. Serve the crab with a serving of cooked rice.